For many losing weight is a nightmare of sorts. It’s like no matter how you try nothing helps. Ever wondered it’s the same for lean people. Yes, gaining weight is equally difficult at times. Maybe the rate of metabolism is high, or there is heredity of sorts. Poor dietary habit also makes a difference. For such people a planned diet is important in order to manipulate the body’s metabolism.
Only then can you gain weight in a healthy manner. Eating saturated fats and junk food might also result in increase in weight but that is bad weight and will damage your body at some or the other point. So what is the healthy way you might be wondering? Let us have a look at the beneficial foods that naturally increase weight in a healthy manner.
8 Foods That Helps In Gaining Weight:
Nuts are loaded with nutrients like iron, calcium and other micronutrients along with good oils. Therefore nuts like peanuts, cashew nuts, almonds, etc. are a good source of oils. In addition they also supply protein and some vitamins. Also they are easy to munch on; just carry a small box of nuts and you can eat some at regular intervals throughout the day whenever you feel hungry. Rather than eating chips or junk food, it’s better to munch on some healthy nuts.
There are healthy alternatives for oil like olive oil, canola oil, rice bran oil etc. So you can increase the quantity of oil intake in food on daily basis to get the additional source of calories but in a healthy way.
Peanut butter is rich in calories and other nutrients like calcium and proteins. It is good option for a healthy breakfast and gives an instant surge of energy. You can eat it with bread or parantha as per individual preference.
Consuming butter in small quantities daily is good for weight gain. Although it is good, excess intake should be avoided as it contains saturated fats.
Banana And Milk
For vegetarians, a banana and milk smoothie works the best. You can make a smoothie out of one glass of milk (high fat) and two bananas and take it in morning. It is filling and nutritious. Other alternate option for morning smoothie is a chickoo drink which equally helps in gaining weight.
In addition to smoothies you can also try fruit juices as an option.For non-vegetarians the options are more which contain a higher fat content; thus it is easier to gain weight as compared to vegetarians. Let us have a look at non-veg foods that help to increase weight.
Red Meat (lean)
Chicken is a good source of protein and fats. You can consume lean meat on alternate days or as per your convenience.
Fish And Other Seafood
Fish is rich in healthy oil and omega-3 fatty acids. Especially fish like salmon, sardine, tuna etc. These fishes are really good sources of calories and make up for your energy and calorie requirements. Prawns, shrimps and squids are also a good source of energy, however they are rich in cholesterol so must be eaten in proportion and moderation.
Eggs contain cholesterol (which is required in some quantities by the body to make hormones), good fats, proteins (building blocks of the body) and number of other nutrients. For gaining weight including egg in your diet (if you are a non-vegetarian) is a must.We saw a list of foods that help in boosting weight gain. Along with diet it is equally important that you exercise. Exercise will contain both aerobic and resistance training. Now why exercising is needed for weight gain is that it increases energy utilisation in body which builds up the muscle mass and balances the muscle: fat ratio. thereby increasing weight in a healthy manner.
Also not ot forget, if you exercise you will feel hungry, thus you will eat more. Indirectly this will lead to weight gain.There are number of OTC weight gain products available which contain a mix of nutritional supplements. These are known to be effective with exercising, but talk to your physician before initiating any of these. Consult a dietician and get an individual diet plan made. The key for a healthy weight gain is eating frequently and in small portions, planning and eating, keep a watch on the good and bad eating practices and exercising regularly. In spite of these tips, still if you remain underweight you can talk to a doctor as it might be due to a hidden underlying medical condition (e.g. thyroid disorders).